I used to think I didn’t like tempeh. I wouldn’t even consider it as an option for a plant based protein, tofu was go-to. Now, times have changed. I have become a HUGE tempeh fan, I would even say I like it better than tofu! What happened?! Well, I realized the brand and kind of tempeh you are eating actually matters AND how you cook it! In today’s post, I am going to share the solution to both those issues. Get a taste of summer and some comfort too with my favorite brand of tempeh and a delicious way to prepare it.
In case you didn’t know, today is Earth Day! Looking for a way to celebrate?! Go for a walk, enjoy nature and pick up trash you find along the way. Then fuel up with this delicious mango rice & maple balsamic tempeh.
The way I portion things, there are two servings of protein in one package of tempeh, so with this recipe I save half for lunch the next day. I mentioned earlier that I thought I didn’t like tempeh until I found the right brand. Lightlife is my fave! I stumbled across it one day at Whole Foods, and when I noticed it didn’t have gluten in it, I decided to give it a try. One thing that intrigued me was that there were different kinds of tempeh: flax, three grain, wild rice and garden veggie. This adds some flavor fun to the cooking. My personal favorite is the flax tempeh, which is the one I used in this recipe.
A few notes about the recipe:
You can use wild rice, OR you can make it with cauliflower rice. I have tried it both ways and it is delicious. If you wish to use cauliflower rice, see the notes on the recipe card. If you aren’t a fan of mango, or don’t have any on hand leave it out and just cook the rice with the coconut milk.
This recipe is really easy and delicious. It’s pretty quick too, what takes the longest to cook is the rice. If I’m really hungry, I will add more broccoli to my plate and fill up on veggies. Let’s get cookin’!
Mango Rice with Maple Balsamic Tempeh
- 16 oz (1 package) of Lightlife tempeh
- 2T of maple syrup
- 2T of balsamic vinegar
- 1 tsp olive oil
- 2T tamari (gluten free soy sauce)
- 1 clove garlic, minced
- 1T olive oil
- 1/2 cup light coconut milk
- 1/2 cup water
- 1/2 cup frozen mango (or fresh)
- 1/2 cup wild rice
- steamed broccoli
- nutritional yeast, for topping
- Start cooking the rice by combining the coconut milk and mango in a small blender. Blend until smooth. Add the water, coco-mango mixture and rice to a medium saucepan over medium-high heat. Bring to a boil, cover and reduce heat to medium-low. Allow rice to simmer until the liquid is completely absorbed and rice is tender, about 20-30 minutes. Once cooked, stir, cover and set aside until the tempeh and broccoli are ready as well. (see notes for cauliflower rice option)
- Remove tempeh from package and chop into small triangles or squares. You should have 32 pieces for one package of tempeh.
- In a small bowl combine maple syrup, balsamic vinegar, tamari, 1T olive oil and minced garlic. Add tempeh triangles into a shallow dish with a large surface area, pour maple balsamic marinade over the tempeh, toss to coat and let tempeh marinate in the fridge 30 minutes to 1 hour. Stir the mixture a couple times while marinating, if possible.
- While the rice is cooking, pan-glaze the tempeh by heating 1T of olive oil in a large skillet over medium-high heat. Once oil is hot, add the tempeh (without pouring the marinade in) and cook until golden brown on each side, allowing 4-5 minutes per side. Pour the maple balsamic mixture into the pan with the tempeh and simmer another 5-7 minutes, or until the sauce has reduced creating a glaze on the tempeh. Toss the tempeh a couple times during this process.
- Steam broccoli. Plate with a base of rice or cauliflower rice. Then top with pan-glazed tempeh and steamed broccoli. Top with sprinkle of nutritional yeast, if using.
- cauliflower rice: use one bag of cauli rice. You can leave the water out. add cauliflower rice and the coco-mango mixture to a large skillet. Cook until cauliflower rice reaches desired softness.